Top Ronnie Coleman Biceps workout Routine | Plus Beginners Tip

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Ronnie Coleman biceps workout is so amazing and most people admire it in the fitness industry, especially the new fitness buddies are so obsessed with Ronnie Coleman’s bigger biceps muscles.

In fact, Ronnie Coleman is among the best bodybuilder with huge, aesthetical, symmetric and well-proportion biceps muscles.

This was due to Ronnie Coleman’s biceps workout routine, which was result-oriented.

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You may be one, however, let’s look at  Ronnie Coleman’s biceps workout routine.

On biceps workout day, Ronnie Coleman performs a compressive biceps workout that targets all the biceps muscles.

This was so amazing. Every workout needs complex training that aims to all muscles.

Ronnie Coleman workout principles

Getting bigger body muscles like Ronnie needs effective principles.

The workout principle of Coleman is that he focuses on a comprehensive workout routine(1).

Targeting most of his body muscles. He does resistance training and muscle endurance training using enough weight(2,3,4).

Here Is Ronnie Coleman’s Biceps Workout Routine

Ronnie Coleman biceps workout routine

       1. Barbell biceps curl exercise

Ronnie uses a barbell to perform 4 sets with 10 to 15 reps bicep curls and rest 30 to 90 seconds between sets.

How he performs barbell biceps curls

Ronnie stands tall with chest up and core braced, holding the barbell with his hands just outside of his hips.

He initiates the move by raising his hands slightly under control so he can target the biceps muscles and to avoid injuries

Once the bar is back in the start position, he straightens his arms fully to tense his triceps to ensure that his biceps are worked through the fullest possible range of motion(5).

He performs it repeatedly for 4 sets with 10 to 15 reps for a bigger biceps he has.

Therefore, Ronnie could perform a perfect barbell curl in his arm workout routine.

See the total number of rep in biceps workout here

       2. Dumbbell biceps curls

Ronnie Coleman performed a perfect biceps workout using a dumbbell. With the dumbbell, he performs another 4 sets for 10 to 15 reps each.

This targets most of the muscle groups of his arms. 

How he performs dumbbell  for biceps curls

Ronnie Coleman stands holding a dumbbell in each hand with his arms hanging by his sides.

He ensures that elbows are close to his torso and his palms facing forward and keeping his upper arms stationary as he exhales while curling the weights up to shoulder level to avoid injuries. 

This makes the contraction of his biceps muscles. Under control, he holds the weight at shoulder height for 2-second pause, then inhales as he slowly lower back to the start position.

He performs 4 sets with 10- 15 reps.

Note that Ronnie combines both seated dumbbell curls and dumbbell concentration curls for another 4 sets and 10 to 15 reps for each set.

 

         3. One arm cable curls

Using the Smith machine, Ronnie performs one arm cable curls for 4 sets and 10 to 15 reps for each set.

He also rest for 30 to 90 second between sets.

How Ronnie Coleman  performed one arm cable curl

Ronnie set up for the one-arm cable curl by attaching a single grip handle to a low pulley cable and selecting enough weight that he wants to use.

He stands in front of the cable machine and grasps the handle with an underhand grip.

In fact, he keeps his body fixed, elbow tucked in at his side, and eyes facing forward. This enables him to avoid workout injuries.

He then slowly curl the weight up as far as possible.

Ronnie squeezes the bicep at the top of the movement, and then slowly lower the weight back to the starting position.

He repeats the motion for 4 sets and 10 to 15 reps.

See the total number of rep in biceps workout here

        4. Barbell cable curls

Still with the smith machine, he performs barbell cable curls. Actually, the biceps cable curl is an isolation exercise for the upper arm biceps muscle.

How Ronnie performed his barbell cable curls

Coleman stands comfortably with feet firmly placed on the floor and brace the abdominal muscles, straighten the back, keep the head steady to avoid workout injuries.

He then curls the cable weight upward toward the chest, as he breathed out and ensures that only his forearms move, rising up from the elbow.

For effective results, he pauses for 2 seconds at the top of the contraction, then inhales and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position.

He performs 4 sets and 10 to 15 reps for each set.

      5. Cable crossover curls

Finally, Ronnie Coleman finishes the biceps exercise with machine cable crossover curls.

How Coleman perform cable crossover curls

Ronnie adjusts the height of the pulleys on each side so that they are both at a level height higher than your shoulders.

Ronnie coleman biceps workout

Now with arms fully extended and parallel to the floor, feet shoulder-width apart,  he uses an underhand grip to grab each handle.

He then slowly squeeze the handle until his biceps and forearms touch, then slowly bring his hands back to the starting position.

Coleman ensures that the rest of his body remains stationary throughout the exercise to avoid injuries.

He performs it for  4 sets with 10 to 15 reps for each set.

This enable him to achieve a double biceps pose for muscle enlargement.

Ronnie Coleman Biceps workout Routine

Meals of Ronnie Coleman

Ronnie eats complex carbohydrates, food rich in calories, healthy fats, and optimal protein. He also uses pre-workout supplements like creatine(6,7,8).

In fact, Ronnie ensures that his daily calorie intake was  5562, fats: 150g, Protein: 546g and complex carbs: 474g.

You can See the Amount of Protein Intake Here.

Summary

Ronnie Coleman biceps workout  includes dumbbell curls, barbell curls, cable curls  ranging for 4 sets and 10 to 15 reps. This was so amazing and productive, as it enables him to gain bigger biceps faster. He performed a comprehensive biceps workout that targeted most biceps muscles. Furthermore, he performed both resistance and muscle endurance biceps exercise. 

Beginners Biceps Workout Routine Guide

As a beginner, you admire Ronnie Coleman aesthetic bicep muscles and your dream goal is to have bigger biceps muscles like him.

You need to have a realistic workout routine focusing on biceps workout.

Here is what you need to do.

Don’t rush the progress. Let’s start at low pace and advance with time.

Here we go

Instead of performing 4 sets and 10 to 15 reps, you need to perform the following sets and reps.

Barbell bicep curls– perform 2 sets with 6 to 10 reps for each set and rest for 30 to 90 seconds between each set.

Dumbbell bicep curls– with dumbbells perform another 2 sets, 6 to 10 repetitions and have some seconds to rest between sets.

One-arm cable curls- as a beginner perform 2 sets and 6 to 10 reps with one-arm cable curls.

Barbell cable curls– use smith machine to perform 2 sets, 6 to 10 reps with barbell cable curls.

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Cable crossover curls- finally, clear the biceps workout with 2 sets, 6 to 10 reps with cable crossover curls

Note: Use enough weight and do not overtrain. You can increase the sets and reps after a while.

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Keep it simple and get it done.

 

ronnie coleman biceps exercise

Summing It Up

Ronnie Coleman biceps workout was so amazing and productive as he performed a comprehensive biceps workout that targeted most biceps muscles.

However, it all starts by having a perfect biceps workout routine that is goal-oriented.

Therefore, as a beginner, you need to have a realistic workout routine for bigger biceps like Kai Greene, Ronnie, and Phil Health among others.

It is clear that “hard way the only way” therefore, you must keep the candle burning.

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